Are Enchiladas High in Calories? A Comprehensive Guide

January 7, 2026 •

4 min read

While a single chicken enchilada from a restaurant might contain around 300 calories, the overall calorie count of an enchilada dish can vary dramatically. The answer to "Are enchiladas high in calories?" is not a simple yes or no, but rather depends on preparation, ingredients, and portion size.

Quick Summary

The calorie content of enchiladas depends heavily on their preparation, including the type of filling, sauce, and amount of cheese. While some restaurant versions can be calorie-dense, homemade versions can be made surprisingly low-calorie with a few simple ingredient swaps.

Key Points

Calorie variation is high: The calorie count of enchiladas can range from under 200 to over 500 per serving, depending heavily on preparation and ingredients.
Fillings matter: Choosing lean protein like chicken or plant-based options such as beans can significantly lower the calorie and saturated fat content compared to ground beef and cheese.
Sauce is key: Creamy, cheese-heavy sauces are calorie-dense, while chili-based sauces are a much lighter alternative.
Frying adds fat: Frying tortillas in oil drastically increases fat and calories; warming them in the microwave is a healthier alternative.
Control toppings: Using reduced-fat cheese and non-fat Greek yogurt instead of full-fat versions can reduce a dish's calorie density.
Homemade is best: Making enchiladas at home offers complete control over ingredients and preparation, making it easy to create a delicious and healthy meal.

The Core Components That Impact Calorie Count

Enchiladas are not inherently high-calorie; instead, the calorie density comes from the combination of ingredients. Understanding where the calories are generated is the first step toward making a healthier choice.

Filling Choices

Ground Beef and Cheese: A traditional beef and cheese filling can be quite high in saturated fat and calories. A restaurant-style cheese enchilada can have upwards of 374 calories for just one.
Chicken: Using shredded chicken breast is a leaner alternative. A healthy chicken enchilada recipe might contain around 200 calories per serving, depending on other ingredients.
Beans and Vegetables: Plant-based fillings like black beans, sautéed peppers, and onions are excellent low-calorie and high-fiber choices. They add bulk and nutrients without excessive fat.

Tortilla Types and Preparation

Corn vs. Flour: Corn tortillas are typically lower in calories than flour tortillas. Flour tortillas, especially large ones, can significantly increase the carb and calorie count. Frying the tortillas, a common practice in many recipes, also adds a considerable amount of oil and fat.
Preparation: Lightly warming corn tortillas in the microwave or a dry pan is a healthier alternative to frying them. This helps make them pliable for rolling without the added fat.

The Sauce and Toppings

Creamy Sauces: Sauces labeled "suizas" or those made with heavy cream and cheese add a significant amount of fat and calories.
Chili-Based Sauces: Red or green chili sauces, when made from scratch or using low-sodium canned versions, are a flavorful and lower-calorie choice.
Cheese and Sour Cream: Smothering enchiladas in excessive cheese and full-fat sour cream is a major calorie culprit. Using reduced-fat cheese or a dollop of non-fat Greek yogurt can cut calories dramatically.

Comparison Table: Calorie Breakdown by Enchilada Type

The following table illustrates how different ingredient choices impact the overall calorie content of a single enchilada. Values are approximate and based on typical preparation methods found in recipes and restaurants.


Enchilada Type	Filling	Sauce	Toppings	Approximate Calories (Per Enchilada)
Restaurant-Style	Ground Beef, Cheese	Creamy Sauce	Sour Cream, Extra Cheese	350-500+
Classic Chicken	Shredded Chicken	Red Chili Sauce	Shredded Cheese	250-350
Vegetarian Bean	Black Beans, Veggies	Green Chili Sauce	Reduced-Fat Cheese	200-280
Healthy Homemade	Lean Chicken Breast	Low-Sodium Salsa	Non-Fat Greek Yogurt	180-250

Practical Ways to Reduce Calories in Enchiladas

Making enchiladas a healthier part of your diet is straightforward with a few mindful changes.

Swap Ingredients for Lighter Alternatives

Use leaner protein. Opt for shredded chicken breast, turkey, or beans instead of high-fat ground beef. This is one of the most effective ways to lower saturated fat and total calories.
Choose better dairy. Switch from full-fat cheddar and sour cream to reduced-fat versions or use a non-fat Greek yogurt substitute for a creamy topping.
Add more vegetables. Bulk up your filling with extra vegetables like spinach, zucchini, and onions. This increases fiber and nutrients while reducing the need for more calorie-dense fillings.

Modify Cooking Techniques

Skip the fry. Instead of frying tortillas in oil, soften them by warming them in the microwave or a dry skillet. This eliminates a major source of added fat.
Control the cheese. Instead of baking with a thick layer of cheese, use a small amount of strong-flavored, reduced-fat cheese just to top the dish. Forgo it entirely for a dairy-free meal.

Manage Your Portions and Sides

Enjoy smaller portions. While one or two enchiladas might be enough for a single serving, an entire restaurant combo platter can be a calorie bomb.
Pair wisely. Serve enchiladas with a fresh side salad or steamed vegetables instead of rice and beans cooked with high-fat ingredients. This adds volume and nutrients without the extra calories.

Conclusion

In summary, whether enchiladas are high in calories is a matter of preparation. While restaurant and traditional recipes can be heavy on fat and calories due to creamy sauces, fatty fillings, and generous amounts of cheese, they can be easily modified for a healthier diet. By choosing lean protein, light sauces, and swapping high-fat dairy for lower-calorie alternatives, you can enjoy this flavorful dish while keeping your health goals on track. The key is in the ingredients you choose and the preparation methods you employ to create a balanced and delicious meal.

Making Your Own Healthy Enchiladas

For those looking to take full control of their meal's nutritional content, making enchiladas at home is the best option. Many recipes are designed to be lower in fat and sodium, while still delivering authentic flavor. Here are some quick tips:

Use homemade or low-sodium canned enchilada sauce.
Fill corn tortillas with a mix of shredded chicken, black beans, and sautéed vegetables.
Warm tortillas in the microwave to soften before rolling.
Top with a modest sprinkle of reduced-fat cheese and fresh cilantro after baking.
Serve with avocado and non-fat plain Greek yogurt instead of sour cream.

These adjustments allow you to savor the rich flavors of enchiladas guilt-free, proving that comfort food doesn't have to be unhealthy.

Frequently Asked Questions

Yes, chicken enchiladas are generally lower in calories than beef enchiladas, especially when made with lean chicken breast. Beef can be higher in saturated fat, increasing the overall calorie count.

To make enchiladas healthier at a restaurant, ask for extra cheese and sour cream on the side, opt for a red or green chili-based sauce instead of a creamy one, and choose a leaner filling like chicken or beans.

Yes, using corn tortillas instead of flour tortillas can lower the calorie count. Furthermore, avoiding frying the tortillas in oil and simply warming them in the microwave or a dry pan is an effective calorie-saving technique.

A great and tangy substitute for sour cream is non-fat plain Greek yogurt. It provides a similar creamy texture with a significant reduction in fat and calories.

Vegetarian enchiladas are often lower in calories, but it depends on the ingredients. Fillings like black beans and vegetables are low-calorie, but adding excessive cheese or a rich sauce can still make them calorie-dense.

To reduce sodium, use low-sodium canned enchilada sauce or make a sauce from scratch. You should also be mindful of the salt added to the filling and use reduced-fat, lower-sodium cheese options.

The biggest sources of calories in an enchilada dish are typically the fatty fillings (like ground beef), creamy sauces, and excessive cheese and sour cream toppings.